Newbies often make the mistake of assuming muscle size and strength are built in the weight room. In reality, that’s where the breakdown occurs. The post-workout rebuilding process takes about 48 hours to complete and requires nutritional support for best results. A study published in the Journal of Sports Medicine and Physical Fitness shows how carbohydrates and protein work together to make your recovery more complete.

Researchers had 28 untrained male students complete a weight training session while drinking one of 3 carbohydrate-protein beverages or a placebo. The ratios of carbs to protein were 2:1, 3:1 and 4:1. Right after exercise, all subjects had elevated levels of creatine kinase and myoglobin which are both markers of muscle damage. These levels decreased for the carb+protein drinkers after 24 hours, but remained elevated in subjects who got the placebo. To compare the effects of a combined resistance and cardio workout to straight up cardio, read today’s Breaking Fitness News.